Exercises For Sciatic Pain Caused Due To Herniated Disc

There are many individuals who experience sciatic pain due to a condition called the herniated disc. The sciatic nerve runs from the lower back, through the buttocks down to the legs. This nerve gets compressed due to 'herniation of the spinal disc'- a condition in which the fluid of the disc oozes out abnormally to take the space of other nerves present around the area. If the sciatic nerve gets compressed, it may result in immense pain and discomfort. There are various solutions sought for the treatment of sciatica but exercises have been found to provide maximum relief, even in the long run. Here are some exercises that you could consider.

Let's look into the Prone Sciatica Exercises first. To start with, you need to stretch the lower back to ease the sciatic pain. The 'McKenzie Extension' is what you are attempting; this exercise is named after its founder Robin McKenzie. Make sure the surface you are lying upon is not bare and has a mat or a carpet. Now, keep your legs close together and raise your torso on your elbows, once you do that, stay in the McKenzie Extension for a few seconds. This must be done slowly, as initially it might result in to pain. But, you are definite to get relief in a mere 30 seconds. You can repeat this activity for any number of times during any hour of the day. You can also use a variant of this exercise. Instead of the elbows, support you upper body on your palms to form a bigger arc. This activity is sure to show results.

For the Supine Sciatica Exercise you need to lie flat on your back and bring one of your knees to the chest until you experience a stretch. You need to ensure that your opposite leg is perfectly straight on the floor. If you are not able to do so, you may keep the knee slightly bent for a few initial trials. Now coming back to the raised knee, gently try to move it towards the opposite shoulder. Repeat with both legs alternatively.

While you try these exercises, you must also look into 'strengthening the core'. By core you mean the trunk area particularly, the abdominal muscles which support the lower back. For that you can perform crunches by lying flat on your back with the knees bent. Your arms should be behind your head to provide the required support. Make sure that the elbows are parallel to the body. Now, you have to raise the upper part of your body by putting pressure on the muscles of your stomach. Go up and down several times. The lower abdominal muscles can be made strong by positioning the shins on the chair and performing crunches.

These are a few but very effective exercises for the persons dealing with sciatica. But, do not be in a hurry to get these exercises right, let your body take time to adjust to them and then proceed gradually.

Learn how to fix the true causes of sciatica - click here